OPT: WK 3 Day 3

Thursday 6-28

 

A. Squat snatch; build to a max

140-155-170-185-195(PR)

B. 1 1/4 back squat; 3, 3, 3, 2, 2, 2; rest 3 min
335-350-365-385-405-420

C. Clean pulls; 3, 3, 3; rest 3 min
235-245-255

+

50-40-30-20-10

Wall balls

Unbroken double unders (broken)
11:39

OPT:Wk 3 Day 2

Wednesday 6-26

6-10 unbroken TnG squat clean 135#/95#
Airdyne sprint 45 seconds @95% (20  Burpees)

rest 5 min x6
1:39-1:43-1:33-1:29-1:17-1:23
10-10-8-8-6-6

Road Bike

Tuesday 6-25

15.6miles
55min
16.0mph

OPT: Wk 3 Day 1

Monday 6-24

A. Push Press; build to a 4rm
185-215-235-255x3
B1. Weighted dip; 6-8x5; rest 2 min
80-90-100-110x7-115x6

B2. Supinated weighted chin up; 4-5x5; rest 2 min
50-70-85-95x3-85

C. Amrap unbroken strict hspu; rest 45 sec x10
4-2-1-1-1-2-1-3-1-1

D. Amrap unbroken CTB chin ups x3; rest 4 min
24-16-15

Bike Ride

Saturday 6-22

25 Miles
1hr 22min
16.2mph

OPT: Wk 2 Day 3

Thursday 6-20

A. Hang Squat clean; 5 reps on the min for 10 min @55-60% 1rm
155 x 5 x 8 sets  - 155 x 4 x 2 sets OTM

B. Snatch balance; 2, 2, 2, 1, 1, 1; rest 2 min
155-175-185-195-205-215

+

3 sets @100%

10 unbroken thrusters 95/65

Row sprint 20 seconds @100% (250M)

rest 3 min
:56-:54-:55

+

3 sets @100%

10 TnG power clean 135/95#

Airdyne sprint 20 seconds @100% (10 Burpees AFAP)

rest 3 min
:46-:45-:45

 

OPT: Wk 2 Day 2

Wednesday 6-19

20 min amrap:

2 rope climbs

4 hspu

100m farmers walk 100/75# db/hand

3or4 rds.... had to start breaking up rope climb and farmer walk and lost track.  Good skill/recovery day

Bike Ride

Tuesday 6-18

Bike Ride - Road Bike

18miles
1hr 6min
16.9m

Bike Ride

Tuesday 6-18

Road Bike
18.3 miles
1hr 5min
16.9mph

OPT: Wk 2 Day 1

Monday 6-17

A. Squat snatch; build to a max
95-120-140-155-170-185

B. Squat clean; build to a max
185-210-225-240-255-265

C. TnG deadlift 5, 5, 5, 5, 5; rest 2 min
365-375-385-395-405 (hook grip)

+

12-9-6

Thruster 135/95

KBS 2/1.5 pood
2:26

Road Bike

Saturday 6-15

Road Bike Race DVD
10.65 Miles
38:40
16.5 mph

OPT: Wk 1 Day 3

Thursday 6-13

10 min amrap @85%

15 calories airdyne (bear crawl 30 steps w/30# db's)

15 wall balls

15 kb swings 1.5/1 pood
5 Rds
rest 5 min
+

Airdyne 30 seconds @85% burpees)

airdyne 30 seconds @50% (Z1 jog)

x10

rest 5 min
+

Row 10 min @z1
2550M - grip cashed!!!

OPT: Wk 1 Day 2

Wednesday 6-12

A. Press; build to a 6rm
155-175-190-205

B. Weighted dip; build to a 3rm
55-70-85-100-115-130-145+

C. Supinated weighted chin up; build to a 3rm
45-70-90-115x2

D. Amrap unbroken strict hspu; rest 1 min x10
7-4-3-2-2-2-3-1-2-1

+

3 rounds for time:

7 muscle ups

14 ghd sit ups
4:52

Bike Ride

Tuesday 6-11

18 miles
1 hr 6 min
16 mph

OPT: Wk 1 Day 1

Monday 6-11

A. Squat clean; 4 reps on the min for 10 min @65% 1rm
165 x 10 sets OTM

B. Snatch balance; 3, 3, 2, 2, 1, 1; rest 2 min
135-145-155-165-175-185

+

5 sets @100%

20 kbs 2/1.5 pood

60 double unders

rest 3 min bw sets
1:14-1:11-1:13-1:13-1:23
+
Bike ride in and home

Transition Week

Monday
5k run @ Z1

Tuesday
Bike Trainer
50min, 12.7mi, 15mph

Wednesday
Bike Trainer Race DVD
41min, 11mi, 15.9mph

Thursday
Sprint Intervals
400, rest 4min
300, rest 3min
200, rest 2min
100

De-Load Day 2

Friday 5-31

Back Squat, 70-75-80% x 5
345-375-395
3 Pos. Clean & Jerk, 3+1
155-170-185
Deadlift, 70-75-80% x 5
375-405-430
Press, 70-75-80% x 5
160-170-180
AMRAP -1 Chins
17-12-11